Wellness Tips: Soak Up Vitamin D the Healthy Way

Live Healthy Iowa Offers 5 Tips for Safely Exercising in the Summer Sun

By Ann Thelen

When the sun shines brighter and the days are longer, it’s often easier to be motivated to exercise. Being immersed in Iowa’s lush and vibrant outdoor landscape is therapeutic for the body and soul.

When your skin is exposed to sunlight, it makes vitamin D from cholesterol. Vitamin D has many important roles, including helping your body absorb calcium and phosphorus – minerals essential for maintaining strong and healthy bones. The team at Live Healthy Iowa shares five easy tips for safely soaking up the benefits of the sunshine vitamin.

1. TIME IT RIGHT.

Avoid the hottest part of the day, which is typically 10 a.m. to 3 p.m. On hot, sunny days, plan to exercise in areas that offer some shady respites. Exercising first thing in the morning starts the day off right while exercising in the evening boosts metabolism before going to bed.

2. PROTECT FROM THE DAMAGING RAYS.

Wearing sunscreen is a must, especially when you have more skin exposed with summer clothing. Try SPF workout clothes for an added layer of protection from the damaging rays. Top off lightweight, light-colored clothing with a hat or visor and sunglasses.

3. FOCUS ON THE PROPER ACTIVITIES.

When it’s a scorcher outside, focus on lower-intensity cardio activities. Walking just 30 minutes a day can increase cardiovascular fitness, reduce excess body fat and boost muscle endurance. Gardening, swimming and running through the sprinkler with the kids are great activities that burn calories.

4. TAKE ADVANTAGE OF IOWA’S TRAILS.

More than 2,000 miles of trails throughout the state offer scenic routes for biking and hiking, providing excellent opportunities to get the whole family involved. Many trails are shaded by trees making the treks more comfortable.

5. HYDRATE ALL DAY.

Since your body is 65% water, sunshine and heat can quickly lead to dehydration. Staying hydrated is vital all day, not just when exercising. In addition to drinking water, reach for some dairy goodness! Chocolate milk contains an optimal carbohydrate-to-protein ratio, making it a great option to choose to help refuel tired muscles. It’s known to be twice as effective as a typical sports drink and is often fortified with vitamin D.

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